Saturday- December 13, 2014

warm-up

450m run

then…

50 wall balls 

Open WOD 11.4

In 10 Minutes Complete As Many Reps As Possible 

60 Bar Facing Burpees

30 Overhead Squats (120lbs/90lbs)

10 Muscle Ups 

------------------------------------------------------------

Westside

Max Effort Lower 

-Box Squats 

15" Box (Women 13")

Texas Squat Bar + Chains

3 Heavy Sets 

-Free Squat

1 set x 3 reps 

-SSB Deadlifts 

-Sumo Pulls 

5 sets x 1 rep 

-Stiff Legged Deadlifts

5 sets x 12 reps 

-SSB Walking Lunges

75ft

-KB Box Squats (ultra wide)

4 sets x 15

*squeeze at the top

-GHR's

-Standing Calf Raise w/ Dumbbell 

5 sets x 12-15 reps 

*heavy DB

-Machine ABS

4 sets x 12-15 reps

*heavy weight